CROSSFIT

MetCon

i) “Diane”

21-15-9 For Time of:

Deadlifts (155/225#)

HSPU

ii) 8 Sets of:

250m Row

2 Minutes Rest

Gymnastics

10 Minutes Handstand Walk Practice

---

CROSSFIT

Lift

Split Jerk 3-3-2-2-2-1-1-1 (Ascending)

MetCon

4 Rounds of:

60s Calories Assault Bike

60s DB Power Cleans (35/50#)

60s Lateral DB Burpees

60s Rest

CROSSFIT

Strength

OH Squat [5-3-1] x3 (Ascending)

MetCon

“Helen”

3 Rounds For Time of:

400m Run

21 KB Swings (1/1.5 Pood)

12 Pullups

---

Plyometrics – 9am (50 Minutes) – Coach Jeff – Jumps

CrossFit – 10am (60 Minutes) – Coach Jeff

---

CROSSFIT

MetCon

In Teams Of 2 Complete For Time:

100 Double Unders (Each)

150 Thrusters (55/75#) – Shared

75 Double Unders (Each)

125 Hang Power Cleans (65/95#) – Shared

50 Double Unders (Each)

100 Front Squats (75/115#) – Shared

25 Double Unders (Each)

75 Deadlifts (95/135#) – Shared

CROSSFIT

Strength

Superset 4 Sets (Ascending Weight) of:

8 Tempo Barbell Shrugs

8 Tempo KB Upright Rows

8 Tempo KB Bent Over Rows

8 Wide Grip Strict Pullups

MetCon

“Death By…”

KB Swings (.5/1 Pood)

Goblet Squats (.5/1 Pood)

*Increase 2 Reps Each Minute Until Failure Within The Minute*